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CrossFit Ferus – CrossFit

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Front Squat (3-3-3)

3 sets of 3 AHAP

2 sets of 14 AFAP @50-60% of 3RM

Pull Strength

3 sets

10 Handstand Scap Retractions

10 DB Pendlay Row
If you can’t perform Handstand Scap retractions sub out 20 Pushup Retractions with your hands on a pair of DB’s! Pendlay Row will be performed with a pair of KB’s or DB’s. Keep a strong core and a quiet spine throughout ALL reps. Work on pulling your knuckles all the way through your chest

Metcon (AMRAP – Rounds)

EMOM 14:00

odd- 15/12 Cal Row (12/8 Cal Bike)

even- 15 Heavy Russian KBS 70/53 (12TTB or 15 GHD Sit-ups)

Buy-out w/ 3 sets of

12 Elbow Plank to Pushup Plank

20 Alternating V-Ups
Score here would be 14 if you are able to complete the reps and the core exercise of your choice with suggested reps and weight!